The foundations are laid now it's time to make the combinations required for KPH - The most important data of all.
- Introduce your anaerobic (AE) critical powers into your longer sustained efforts: scheduled or random 30-60 second AE efforts in a longer sub-threshold effort will boost your explosive power.
- Ramp up time over Anaerobic threshold (AnT), expand those efforts from what were 6-minute range up to and over 12-minutes to further condition your FOG fibres which are essential for Time trialing and solo efforts.
-Introduce efforts of 2-3minutes, with a recovery period of the same duration in training, at or slightly below your maximal aerobic power. These efforts stimulate both your aerobic and anaerobic systems - combinations which are crucial to your performance in almost all road races and time trials.